What muscles can boxing exercise

Boxing is a sport that requires more strength. It mainly exercises the back muscles, deltoid muscles and arm muscles. However, boxing can enhance the power of punching and increase the hardness of arm muscles. Therefore, if you want better muscles, you need long-term exercise. As for the method of boxing to exercise muscles, we can understand the training techniques introduced in the article and persist in doing boxing exercises to achieve it.

1. What muscles do you train when punching a boxing sandbag?

Hitting the sandbag can effectively train a boxer's reaction speed and the coordination of movements. It can not only train the punching speed, but also enhance the punching power. Regular practice can strengthen muscles and increase muscle hardness. If you want to train your muscles better, you can tie sandbags to your arms and legs to increase the weight and enhance the effect of the exercise.

However, if you want your back muscles, deltoids, abdominal muscles, and pectoral muscles to look more toned, you need to practice some other fitness exercises. Hitting the sandbag alone will not have a significant effect.

2. Tips for using sandbags to build muscle

2.1. Fixed hitting method: someone can hold the sandbag and the practitioner can hit it accurately. This is the elementary stage, which allows practitioners to experience the essentials of punching and kicking. Stand in the position where you are ready to step forward and hit the sandbag, so as to feel the distance, use the force of your whole body, and develop penetrating force, whipping force, and concussive force.

2.2. Hitting a live sandbag: A live sandbag is harder to hit than a fixed one. The sandbag is shaking, and you may hit it sometimes and miss it sometimes, so a very powerful punch may not deliver its power. Therefore, one should experience the coordination of boxing and footwork: chasing and striking, retreating and striking, meeting the attack, continuous striking, striking with the front hand, etc., so that the striking can be rich and varied, and then one can understand the magic of striking. Likewise, when kicking, you should kick while moving, not necessarily with a heavy strike every time.

3. What should you pay attention to when using sandbags to train your muscles?

3.1. Hitting the sandbag mainly exercises the wrist strength, so as to improve the striking ability of the hands! Hitting the sandbag can also coordinate the waist, shoulders, forearms and thighs!

3.2. Practicing punches like hooks, straight punches, swinging punches and combination punches on sandbags is really strenuous after a long time! It can help burn fat, but usually you will get tired before you reach the level of burning fat! For example, boxers lose weight by running with weights, skipping ropes, dieting and other means to lose excess fat that affects their performance in the competition!

3.3. The steps are stiff and the distance is inappropriate. Some people fill sandbags with hard sand or stones, get into a horse stance, and hit their opponents hard. They keep gritting their teeth and fighting until their fists are bruised and battered, thinking that only by enduring hardship can they develop an "iron fist." In fact, this is meaningless suffering and is harmful to one's body. If the punch above and the footwork below are not coordinated consistently, they won't be able to produce much power. Humans are living things, and even if they are very powerful in hitting fixed objects, that may not necessarily be useful in actual combat with lightning-fast movements. If you hit the sandbag in a fixed, rigid training method, pursuing so-called hard skills, you will easily be knocked down in actual combat by an opponent who has no hard skills but can exert explosive power smoothly during movement.